5@barbell, 5@50%, 3@60%, 2@70%, 1@80%...+...100+%, sp-%, rest btw sets 2-3min

E2MOM 10min
- Rive+Työntö 5+5
- Askelkyykky taakse x 10

AMRAP 10
2-4-6-8-10…….
- Am. Heiluri
- Burpee

CORE
3 kierrosta:
- Linkkari 30sek
- Russian twist 30sek
- Russian sit up 30sek
- Sivulankku 30+30sek
Huili 30sek

2-4-6-8-10...

Box-jump-overs
Man makers

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

➡️ Choose reps you can hold for four rounds

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

EMOM16
1. Hspu kipping
2. Hspu negative
3. DU/crossovers
4. 🦋 pull ups

Rest

Muscle up training and abs / ghd/t2b max 15 min.

2-3sets:

40-60s D-ball hold
3+3 turkish get up

For quality: increasing weight
5 push press + 10 front rack reverse lunges
4 push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 4 front rack reverse lunges

Between sets 20 Du/crossover jump + 15s chin up/ring row hold

hip & spine mobility

superset, 4x
10/10 steps banded X walk
bilateral dead bug w. wall ball between knees

laterally banded hip airplanes (band on knees to activate gluteus medius) 4x8/8

KB figure 8s 3x5/5

Intervals

2-3sets:
15/12cal ski
12 wallball
3 rope climb

rest 2min between sets

A,
Pressing Snatch Balance + Snatch Balance
(5-6 sets 2+2)

B,
Halting Snatch Deadlift + Hang Snatch Pull + Low Hang Snatch Pull + Snatch
(5-6 sets 2+1+1+1 / 0:03 pause in S.DL)